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Btec Level 2 Certificate in Sport

Unit 1 Fitness Testing and Training

Pupil Name:………………………………. Tutor Group:…… Teacher:………………………………… Aspiration Grade:……………………….


BTEC LEVEL 2 SPORT Tudor Grange Academy

Student Name: Subject Unit: 1. Fitness Testing and Training Assessor: 1st Submission Date:

PE Department This assignment covers the following grading criteria. You must achieve at least those criteria marked P to gain a minimum Pass grade. Learning Outcomes On completion of this unit a learner should: 1 Know the fitness and training requirements necessary to achieve excellence in a selected sport 2 Know the lifestyle factors that affect sports training and performance 3 Be able to assess their own levels of fitness 4 Know the effects of psychological factors on sports training and performance.

Grading Criteria:

Level

Describe the fitness requirements for achieving excellence in a selected sport.

P1

Describe three different fitness training methods used to achieve excellence in a selected sport. Explain the fitness requirements for achieving excellence in a selected spt.

Assessor Feedback:

Student Comments:

Action Plan:

Assessor Signature:

Date:

Learner Signature:

Date:

IV Signature:

Date:

M1

Achieved


BTEC LEVEL 2 SPORT Unit 1 Fitness Testing and Training Assignment 1 - Fitness and Methods of Training Scenario You are the coach of a premiership football team. Recently results have not been going your way due to the fitness levels of your players. You must know the fitness requirements and training methods needed to achieve an improvement. Pass Describe the fitness requirements needed for a top level sportsperson. Describe three different fitness training methods that could improve the performance of an athlete (P1, P2). Merit Define and explain fitness requirements needed to achieve excellence in sport. (M1)


Unit 1: Fitness Testing & Training Introduction and support for P1 Activity 1 –Physical Fitness! Top class athletes are finely tuned and have amazing levels of fitness! But what makes them physically fit? As an introduction to this unit get your ideas down below:

PHYSICAL FITNESS

PHYSICAL FITNESS

PHYSICAL FITNESS

PHYSICAL FITNESS


Unit 1: Fitness Testing & Training Support for P1 Activity 2 – Skill – Related Fitness! You must have seen top performers who have skill oozing out of every pore! Forget the actual skill itself and spend a few minutes thinking about what skill-related fitness they may be showing. See if you can name some below – using the pictures as a guide!


BTEC First - Sport Support for P1

Unit 1: Fitness Testing & Training Activity 3 – Awesome! Next time you come off the tennis court, football pitch or netball court (for example) think about the components of physical and skill-related fitness you have been using. If your PE teacher suddenly asked you to describe them, could you do it? The related components are listed below – see if you can describe what each one means to someone else in your group as a practice – just in case! Aerobic endurance

Muscular endurance

Speed

Flexibility

Body composition

Strength

Balance

Agility

Co-ordination Power

Reaction time


Unit 1: Fitness Testing & Training Support for M1 Activity 4 – Why do you need them!! Having looked at the fitness requirements needed to achieve excellence in sport it would be a good idea if you knew why they were needed as well! Have a look at the examples below and note down why each of the performers need the particular component of fitness……making sure you use the word because at every opportunity:

Why does Mo Farah need aerobics endurance?

Why does Amir Khan need muscular endurance?

Why does Usain Bolt need speed?


Why does Beth Tweddle need flexibility?

Why does Danny Cipriani need strength?

Body composition generally refers to the athlete's body fat. In most sports the performer will try to keep their levels of body fat to a minimum. Why is this important?

Why does Wayne Rooney need agility?


Why does Andy Murray need balance?

Why does Andrew Strauss need co-ordination?

Why does Jonathan Wood need power?

Why does Joe Hart need good reaction-time?


Unit 1: Fitness Testing & Training Support P2 Activity 5 – Training Methods….. Now we now know far more about the components of fitness top sports performers need, we are ready to start looking at the fitness training methods used to help them get there! To start us off, let’s see what you know already. See if you can identify any specific training methods used to improve the following components of fitness:

Flexibility

Speed

Fitness Training Methods

Endurance

Strength & Power


Unit 1: Fitness Testing & Training Activity 6 – Flexibility Training! Over the next few weeks we are going to take part in a range of fitness training methods used to improve different components of fitness. Not only are you going to get the opportunity to take part in them but are also going to be given time to note down important points linked to them. Flexibility Training We are going to look at:    

Static stretching Active stretching Passive stretching Ballistic stretching

See if you can match each definition to the type of stretch before we start!

Gradually easing into a stretch position and holding it there Type of stretch?

A stretch where you assume a position and hold it with some other part of your body or with the assistance of a partner Type of stretch?

Assuming a position and then holding it there with no assistance other than using the strength of an agonist muscle

Using the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion

Type of stretch?

Type of stretch?


Use the spaces provided to note down the key points of the flexibility training methods we try out


Unit 1: Fitness Testing & Training Support for P2 Activity 7 – Strength and Power Training! Having looked at flexibility training methods we are now going to look at methods for two other components of fitness – strength & power. Strength & Power Training Specifically, we are going to look at:      

Resistance machines Circuit training Plyometrics Reps Sets Resistance

Do any of the methods above mean anything to you…or have you ever used any of them? Jot down any ideas you may have before we look at them in some detail over the page. Let’s have a look at them in a bit more detail then…….

RESISTANCE MACHINES


CIRCUIT TRAINING

.

PLYOMETRICS Specialised training…..so listen in and ask questions if you are not sure!

Let’s not forget reps, sets and resistance……..


Unit 1: Fitness Testing & Training Activity 8 – Super stamina! We are now ready to look at some endurance training methods….but the question is do you have the stamina to stay the distance! To set us on our way, do any of the methods listed below mean anything to you?     

Continuous training Fartlek training Interval training Heart rate Training zones

Let’s have a look at the main characteristics of each. You must write down the key points for each below:

As we talk about heart rates and training zones make sure you record the important points below:


Unit 1: Fitness Testing & Training Activity 9 – Speed! Last but not least we are going to have a look at training methods that look at improving speed. Have you heard of any of the following?  

Hollow sprints…. Acceleration Sprints……

Note down the key components of each type of sprint in the spaces below:

Hollow Sprints

Acceleration Sprints


Unit 1: Fitness Testing & Training Support for P2 Activity 10 – What do you reckon? If you were asked to describe 3 different types of training methods that could be used to improve certain aspects of their fitness could you do it? Have a look at the list below and see if you could pick three to focus on……

Flexibility

Strength & Power

   

     

Static stretching Active stretching Passive stretching Ballistic stretching

Resistance machines Circuit training Plyometrics Reps Sets Resistance

Endurance

Speed

    

 

Continuous training Fartlek training Interval training Heart rate Training zones

Hollow sprints…. Acceleration Sprints

Your description needs to include such detail as:

REMEMBER!

What component of fitness the training method will address How the training method should be set up and managed The key health and safety considerations associated with it Any equipment requirements and how you will record the results


Training Method 1

Training Method 2

Training Method 3


BTEC LEVEL 2 SPORT Tudor Grange Academy

Student Name: Subject Unit: 1. Fitness Testing and Training Assessor: 1st Submission Date:

PE Department This assignment covers the following grading criteria. You must achieve at least those criteria marked P to gain a minimum Pass grade. Learning Outcomes On completion of this unit a learner should: 1 Know the fitness and training requirements necessary to achieve excellence in a selected sport 2 Know the lifestyle factors that affect sports training and performance 3 Be able to assess their own levels of fitness 4 Know the effects of psychological factors on sports training and performance.

Grading Criteria:

Level

Describe four different lifestyle factors that can affect sports training and performance.

P3

Assessor Feedback:

Student Comments:

Action Plan:

Assessor Signature:

Date:

Learner Signature:

Date:

IV Signature:

Date:

Achieved


BTEC LEVEL 2 SPORT Unit 1 Fitness Testing and Training Assignment 2 – Lifestyle Factors Scenario You are the coach of a premiership football team. Recently results have not been going your way. You must prepare a presentation to give to the players to help them understand how lifestyle factors affect sports performance. Pass Describes four different lifestyle factors that can affect sports training and performance. (P3) You may have to present this to the class.


Unit 1: Fitness Testing & Training Support for P3 Activity 11 – Pressure, what pressure? As we have started to see, sportsmen and women, especially those who perform at the highest level, often face pressure from many sources, for example: Fans Television and the media Sponsors Themselves Some cope with the pressures very well, others not so well. Those who don’t often let their lifestyle affect their ability to perform consistently well which adds to the pressures they face. See if you can describe four different lifestyle factors that effect performance. Possible factors are listed below: Smoking Drugs Medical history Level of physical activity Weight Gender Demands of other sports

Factor 1

Possible effects on performance?


Factor 2

Possible effects on performance?

Factor 3

Possible effects on performance?


Factor 4

Possible effects on performance?


BTEC LEVEL 2 SPORT Tudor Grange Academy

Student Name: Subject Unit: 1. Fitness Testing and Training Assessor: 1st Submission Date:

PE Department This assignment covers the following grading criteria. You must achieve at least those criteria marked P to gain a minimum Pass grade. Learning Outcomes On completion of this unit a learner should: 1 Know the fitness and training requirements necessary to achieve excellence in a selected sport 2 Know the lifestyle factors that affect sports training and performance 3 Be able to assess their own levels of fitness 4 Know the effects of psychological factors on sports training and performance.

Grading Criteria:

Level

Carry out four different fitness tests for different components of fitness, recording the results accurately.

P4

Interpret their test results and personal level of fitness Explain their test results and personal level of fitness, identifying strengths and areas for improvement Evaluate their test results and personal level of fitness, considering the level required to achieve excellence in a selected sport.

P5 M2

Assessor Feedback:

Student Comments:

Action Plan:

Assessor Signature:

Date:

Learner Signature:

Date:

IV Signature:

Date:

D1

Achieved


BTEC LEVEL 2 SPORT Unit 1 Fitness Testing and Training Assignment 3 – Assessing Levels of Fitness Scenario You are the coach of a premiership football team. Recently results have not been going your way. You must test the fitness levels of your players and then analyse the results. Pass Carry out four suitable fitness tests showing different types of fitness and record the tests accurately. Interpret the test results and personal levels of fitness. (P4, P5) Merit Explain the results and personal levels of fitness, identifying strengths and areas for improvement. (M2) Distinction Evaluate the test results and personal levels of fitness. Consider the level required to achieve excellence in a selected sport. (D1)


Unit 1: Fitness Testing & Training Support for P4 & P5 Activity 12 – Fitness Testing Over the next few weeks we are going to be looking at (and having a go at) various fitness tests. Space is provided for you to note down the important parts of each test. Don’t worry if your fitness levels aren’t up-to-scratch….the important thing is that you have the ability to carry out the tests on someone else later on in this unit.

TEST FOR FLEXIBILITY Name of test Component of fitness used to test

How to conduct the test

Any particular rules or regulations?

How should the results be recorded?

How should the results be used?


TEST FOR AEROBIC ENDURANCE Name of test Component of fitness used to test

How to conduct the test

Any particular rules or regulations?

How should the results be recorded?

How to use the results


TEST FOR MUSCULAR ENDURANCE Name of test Component of fitness used to test

How to conduct the test

Any particular rules or regulations?

How should the results be recorded?

How to use the results


TEST FOR STRENGTH Name of test Component of fitness used to test

How to conduct the test

Any particular rules or regulations?

How should the results be recorded?

How to use the results


TEST FOR SPEED Name of test Component of fitness used to test

How to conduct the test

Any particular rules or regulations?

How should the results be recorded?

How to use the results


TEST FOR POWER Name of test Component of fitness used to test

How to conduct the test

Any particular rules or regulations?

How should the results be recorded?

How to use the results


TEST FOR BODY COMPOSITION Name of test Component of fitness used to test

How to conduct the test

Any particular rules or regulations?

How should the results be recorded?

How to use the results


Unit 1: Fitness Testing & Training Activity 13 – Not impressed! Do you think you are now in a position to run a series of tests to check the fitness levels of athletes? If asked, could you carry out 4 different tests for different components of fitness? You have been looking at a variety of tests available over the past few weeks so should be able to do this with little difficulty? Oh, make sure you record the results accurately! Remember, the components of fitness you need to consider (and the type of tests available to you) are:

Sit and reach test Goniometers

One-repetition maximum Grip dynamometer

40m sprint

Multi-stage fitness test Chester step test


Vertical jump Wingate test

One-minute press up One-minute sit up

Skinfolds Body mass index


Unit 1: Fitness Testing & Training Test Results Once you have picked four tests which target different components of fitness record your results below:

Fitness Test Results

Unit 1: Fitness Testing & Training


Activity 14 – Evaluating the test results You’ve got your results and you should now be able to discuss your findings, during which you are expected to be able to: 

Interpret your results, comparing them to any normative data that exists for your age group

Explain, by going through your test results in detail, what your current levels of fitness are

Identify your strengths and any areas for improvement

Evaluate your test results and current levels of fitness by considering their levels and judging them against the levels required for excellence in a sport of your choice

You have been given a template to use…..along with an example. The normative data has been supplied to compare your results to: Bleep Test

Gender & Age (yrs)

Excellent

Good

Average

Fair

Poor

Males 14-16

12/7

11/2

8/9

7/1

<6/6

Females 14-16

10/9

9/1

6/7

5/1

<4/7

Males 17-20

12/12

11/6

9/2

7/6

<7/3

Females 17-20

10/11

9/3

6/8

5/2

<4/9

Sit and Reach

Gender Excellent Above average Average Below average Poor Male

>14

11 - 14

7 - 10

4-6

<4

Female

>15

12 - 15

7 - 11

4-6

<4


30m Sprint. Flying start.

Grip Dynamometer

Time (secs) for 30 m flying sprint

Gender Excellent Good Average Fair Poor

Males

Females

Rating

<4.0

<4.5

Excellent

4.2-4.0

4.6-4.5

Good

4.4-4.3

4.8-4.7

Average

4.6-4.5

5.0-4.9

Fair

>4.6

>5.0

Poor

Male

>56

51-56

45-50

39-44 <39

Female

>36

31-36

25-30

19-24 <19

Vertical Jump males

females (inches)

females

rating

males (inches)

excellent

> 28

> 70

> 24

> 60

very good

24 - 28

61-70

20 - 24

51-60

above average

20 - 24

51-60

16 - 20

41-50

average

16 - 20

41-50

12 - 16

31-40

below average

12 - 16

31-40

8 - 12

21-30

poor

8 - 12

21-30

4-8

11-20

very poor

<8

< 21

<4

< 11

(cm)

Sit up test Gender Excellent Above Average Average Below Average Poor Male

>30

26 - 30

20 - 25

17 - 19

<17

Female

>25

21 - 25

15 - 20

9 - 14

<9

Push up Test - Male Age

17-19

Push up Test - Female Age

17-19

Excellent

> 35

Good

27-35

Above Average

21-27

Average

11-20

Excellent

> 56

Good

47-56

Above average

35-46

Average

19-34

Below average

6-10

Below average

11-18

Poor

2-5

Poor

4-10

Very Poor

0-1

Very Poor

<4

(cm)


Unit 1: Fitness Testing & Training Activity 15 – Evaluation of Results Fitness test and result

Comparison with normative data & current level of fitness

Strengths and areas for improvement (with explanation of results)

Evaluation of own fitness v those required for excellence

I did the sit and reach test to test my flexibility.

I compared my score with normative data supplied by my teacher. Although it related to young people aged between 16-19 years my score indicated that I was above average (between 11 – 14 cm)

I would suggest that flexibility is a strength of mine because my score was above average (11 – 14). Anything over 14 is classed as excellent - although I would still like to improve it as I am a goalkeeper in football where flexibility is one of the most important components of fitness.

Although my results were above average I would need excellent flexibility results if I was to be playing at excellence level.

I scored 14 cm I am male and 15 years of age

In fact anything over 14 is classed as excellent

I work on flexibility exercises at my football club – this could be one of the reasons my score was so good

Excellent flexibility is required to:    

Stretch and reach all areas of the goal Bend down to collect the ball or reach into corners of the goal to save shots or headers Have a complete range of movement to quickly cover the goal area Kick and throw the ball long distances


Fitness test and result

Comparison with normative data & current level of fitness

Comments (via questioning, support material etc)

Strengths and areas for improvement (with explanation of results)

Evaluation of own fitness v those required for excellence

Achieved P5 Achieved M2 Achieved D1 Teacher signature:

Date:


BTEC LEVEL 2 SPORT Tudor Grange Academy

Student Name: Subject Unit: 1. Fitness Testing and Training Assessor: 1st Submission Date:

PE Department This assignment covers the following grading criteria. You must achieve at least those criteria marked P to gain a minimum Pass grade. Learning Outcomes On completion of this unit a learner should: 1 Know the fitness and training requirements necessary to achieve excellence in a selected sport 2 Know the lifestyle factors that affect sports training and performance 3 Be able to assess their own levels of fitness 4 Know the effects of psychological factors on sports training and performance.

Grading Criteria:

Level

Describe the effects of psychological factors on sports training and performance.

P6

Explain the effects of psychological factors on sports training and performance.

M3

Analyse the effects of psychological factors on sports training and performance. Assessor Feedback:

D2

Student Comments:

Action Plan:

Assessor Signature:

Date:

Learner Signature:

Date:

IV Signature:

Date:

Achieved


BTEC LEVEL 2 SPORT Unit 1 Fitness Testing and Training Assignment 4 – Psychological Factors Scenario You are a sports psychologist and have been asked by a premiership football team to write a report on how psychological factors can affect sports training and performance. PASS Describe the psychological factors that can affect your sports training and performance. (P6) MERIT Explain the above (M3) DISTINCTION Analyse the effects of psychological factors on sports training and performance. (D2)

Remember…… ……when you explain something you have to give reasons why, whereas when you are analysing you have to break down the topic into simpler parts, exploring patterns and explaining their significance. This could include examining strengths & weaknesses, drawing conclusions and making recommendations


Psychological Factors Support for P6, M3, D2 Over the next few weeks you will look at the different Psychological factors that effect how athletes train and perform. This may involve a few theory lessons. You must complete the table below showing your knowledge and understanding of the topic.

Psychological Factor

Explanation

Effect on Performance


Psychological Factors Support for P6, M3, D2 Over the next few weeks you will look at the different Psychological factors that effect how athletes train and perform. This may involve a few theory lessons. You must complete the table below showing your knowledge and understanding of the topic.

Psychological Factor

Explanation

Effect on Performance


Unit 1:  

Fitness & Methods of Training

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